Your FTP improvements

[Charlie_Botterill]

Best ever 20min power today @65kg

[IvoKrakic]

Wow amazing dude, congrats

[KickrLin]

Excellent effort!

Question about icu … Did it update your threshold HR because you hit a new max HR? Is that what happened?

[Charlie_Botterill]

Thank you!!

I hit the max HR on the 5min effort, but whenever I do a 20min effort my one automatically updates. According to icu my threshold HR has gone down

[JackM]

Just hit 4w/kg today via Ramp Test! 317w at 79kg. Started cycling in April and Trainerroad just over a month ago. Loving this program and the much needed (in these times) structure it provides. Looking forward to getting into racing and specifically time trialling in the future. Any tips?

[wysbf2]

@JackM

Looking forward to getting into racing and specifically time trialling in the future. Any tips?

There are a couple of threads here worth a read:

Time Trialing for beginners

Can any Time trialist help me. I have just got into this sport for about a year. A new season is quickly approaching and I need help and advice can anyone help me? When I begin the time trial what % of FTP should I be going at? When should I step this up to my FTP? Also in regard to cadence during trainer road workouts Chad is recommending cadence of 85-95 cadence in the workouts how does this relate to cadence in the actual time trial, what should be my cadence then. On the hills do I take them…

A Time Trialing Thread

Hello from the UK - first post in the thread. I am a returning TR user after running different systems for training over the last 2 years. The ongoing updates and changes seem to fit with how I am going to need to train and plan moving forward which is great. Time Trialing is going to be my main focus. Due to covid restrictions, these were the only race format that went ahead last year and therefore will be able to go ahead next year. Also, I feel this is where my strengths tend to lay being a…

[Jataha]

Really impressive improvements. What is your height?

I`m new in TR and after SSBMV1&2 ramp tested at 334W FTP @ 80-81kg (188cm). I hope to get 350W next year. I have also a lot of body fat that I could lose. Racing weight calculator http://racingweight.com/rwe/#/ gives 71kg but I would be really happy if I could even get down to 74kg. I don´t know which would be better try to achieve first. Lose weight and maintain current power or try gain power while maintain weight?

I started GBMV last week but I may return to repet base as I think it might be too much intesity in Build this time of year

[4ibanez]

Thank you I kept consistent all year with training and barely did any “showing off” rides or junk miles. I think lockdown helped a lot with being able to FTFP 99% of the time.

From memory I’m 189cm. My weight stays pretty steady, but depending on hydration etc goes from 76-73kg. I’d say at 73-74kg I’m very lean, and think 71kg would be a bit too much of a famished Wiggins look.

My n=1: stick with training consistently, fuel your rides appropriately but not excessively and the weight will take care of itself. I’ve always been slim/lanky, but naturally dropped a couple of KGs since upping the load. I eat like a horse, but it’s a lot of low fat carbs like pasta, rice, oats, semolina, sweet potatoes.

I did my own plans for a lot of the year - feel free to check my profile (should be public).

[4ibanez]

Do lots of threshold!

[jmichalofsky]

I’m 5’9, and approximately 65 kg.

Last summer, my FTP was 215. This was after a season of structured training with a private coach. But my weight was more like 63kg then. I attribute my weight gain to covid-induced snacking and working from home (not commuting to work by bike).

This fall, I tested using the Ramp Test and was dismayed to see 184, though that did make sense since I had spent most of the summer running and hiking and not cycling.

I started the Full IM Mid Volume at the beginning of October, and today I tested again using the 20 minute test, and I am happy to say my FTP is back up to 200.

I’m hoping to get higher than 215. I am slated to race IMC in August and a local 70.3 in June. For a full IM, especially, I am hoping to improve my bike time. It’d be awesome to get down to 63 kg again and also increase my FTP to 220 or 230! The weight is do-able…but the FTP gain? Not sure.

[Julio1869]

Well, it seems the workouts are working for me. Starting the MV Base2 and the Ramp Test…

Lets see how it goes …

[Walshie]

Started on trainer road only in November, my first trainer road ramp test gave me an FTP of 188, which I know was too low. One month later it gave me 208 or 2.67 w/kg which I think is roughly correct for me. Not sure the training has improved my FTP at all yet as I’m just now finished with base 1. Really hoping I can stick with it till next summer, with no particular aspirations other than being faster than a few of my friends at weekends!

[simon-trimon]

I hit a happy milestone for myself yesterday. Over summer I got to a peak of 245 doing a cycling only plan. After a little break I was back down to 220 and into multisport training. Having never got above 233 doing other sports I was exceptionally happy to test at 238! Next goal is to get back to the 245 while also running.

[SaSha1103]

End of the year so nice to look back at my progress so far:

The second part of 2020 i was the most consistent without injuries or illness and boy was it fun!
Starting at 272 in may and ending at 310 at the end of oktober is just mind blowing. Was aiming to hit the magic 4wkg mark this year so mission accomplished.
2021 goals:
-10% body fat (now 17)
-4.5wkg
-If covid allows it, starting to race crits for the first time
-focus more on mobility and strength training (3 times per week)

[azizunsalkaraman]

Hello,
My ftp 310w (3 weeks ago on the ramp test) and i am 79-80 kgs. I am on the fourth week of ssb hv2 and trying to loose some weight.

My aim is 75-74 kgs and 320w ftp. i am following ssb hv2 without skipping any workout. So i guess i will hit 320w for next ramp test. Bu the weight goal is still question.

I see you lost good weight as i want to. Could you give ant tips? Btw my height is 1.88 cm and as said 310w ftp, 28 years old.

[SaSha1103]

Losing weight isnt that hard. Mainly kcal in vs out. So track your kcal intake and outtake and go from there. Pick realistic goals and stick to them. So start with a deficit like 3 to 500 a day but do not. And I repeat. DO NOT try to lose weight while riding. Fuel the work before, during and after the workout and create the deficit somewhere else. (Skip that evening snack, just have 1 cheat day instead of 3 etc).

And do not forget to sleep well and treat recovery as well as the rest of your workouts.

Good luck with the weight loss!

[ColoradoJames]

I know you didn’t ask me, but when I lost weight this was the plan that worked for me:

@SaSha1103 is right…it’s about calories in vs calories out, but for most people it’s the mental and emotional part that can be difficult along the way to a healthier relationship with food.

Take small steps…small changes that will stick…one at a time and build off them as you go.

-Always fuel your ride/training session (pre and during) with about equal calories you think you are going to burn. If you are going to burn about 500 calories on a ride, consume 400-500 calories for fuel right before or on that ride.

-Always consume something for recovery after your ride.

-Keep a food journal for 3-7 days to see what your average caloric intake is (above and beyond ride/training fuel). Be honest with yourself…when you grab that ________ (insert that less than healthy food choice here), record it…and the right amount of it. You are just trying to see where your calories are coming from and when so you can adjust things later. Then cut your daily caloric intake based on that baseline when off the bike.

-I stopped eating for the day right after dinner (if you aren’t doing night rides/training sessions) to incorporate time-restricted eating. I was not eating for 10-12 hours 5:30pm-5:30am usually. I was in bed by 8pm most nights because of work. I brushed my teeth right after dinner and told myself I wasn’t going to brush twice a night and that helped not snacking late.

-After I got used to the off-the-bike caloric deficit, I started paying more attention to quality of foods…for the fuel and the regular foods. I didn’t cut all the foods I liked, I tried to make them healthier or just had a little less of them. Don’t “deprive” yourself, but restrict yourself.

-I got a lot better at making a healthier grocery list and sticking to that list.

-The “treats” that I did buy, I put them out of sight and even on higher shelves. That was a reminder to myself that these were indulgences. I do use some of these “treats” to fuel my rides though.

Good luck, you got this.

[SaSha1103]

Great addition and couldn’t say it better.

[azizunsalkaraman]

As you say it is really important to not try to loose weight on the ride. But i a little bit confused about it.

I usually do my workouts 4-5 pm and do my breakfast at 12.00 (at noon). So i consume about 1.000 cals on breakfast and before 1 hour my workout i eat 300-400 more cals. So in total i eat 1.400 cals before ride. In the ride i consumed 60-80 gr carb (maltodextrin so 300-400 more cals). In total 1000 (breakfast) + 400 (be4) + 400 (during) = 1.800 cals. But i burn 1.400-1600 cals in the ride.

So is this reasonable? I use my breakfast as a before workout fueling and burn it on the ride (so in that way its like i skip and deficit to breakfast). Or it is underfueling?

[azizunsalkaraman]

Thanks a lot. I will try many of them. And actually i dont have much weight to loose. I just want to imrpove wkg both with watt and kgs. So i will try to do my best.

I also have another question (asked it above this comment). I wonder your thoughts as well.

Thanks agan and in advance.